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9.13.16 Tuesday

12
Sep

9.13.16 Tuesday

personal

 

Mob: BB Trap Smash x1min ea/Pec Smash x1min ea

 

2 rounds

MB ATW x10ea

1 Leg Frogger w Lift x3ea

High to Low Planks x6-8

 

Skill: HS Skill

2×3 Wall Walks + hold x15sec   

2mins Rest Then

3x HS Walk Max Distance or 30-45sec HS Wall Facing Hold

Rest as needed

 

Strength: EMOM x12mins   

Min 1: Strict Dips 8-10 (pause @ bottom)

Min 2: Strict Chinups 6-8 w 3 sec pause   

Min 3: DB Bench Press x12-15  

Min 4: Planks w Wgt x:30sec

 

WOD: For Time Row

500-400-300-200-100

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